Work Hard Play Hard
Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Warm-up
Warm-up
1:00 Row (Easy)
15 Banded Good Mornings
50 Single unders
10 Single Leg Glute Bridges
15 Banded Good Mornings
50 Single unders
10 Single Leg Glute Bridges
1 Set (at workout pace):
2 Step back Lunges
2 Deadlifts (at workout weight)
10 Doule Unders
Metcon
Metcon (Time)
16 Minute EMOM
4 Rounds
Minute 1: 20 Step back Lunges
Minute 2: 50 Double Unders
Minute 3: 10 Deadlifts (135/95)
Minute 4: 200m Row OR 200m Run
*Don’t go over 70% intensity
4 Rounds
Minute 1: 20 Step back Lunges
Minute 2: 50 Double Unders
Minute 3: 10 Deadlifts (135/95)
Minute 4: 200m Row OR 200m Run
*Don’t go over 70% intensity
Strength
Back Squat (6×1)
6 sets to build to a heavy
Finisher
Metcon
3 Sets:
10 Dumbbell Single Arm Sotts Press (Each Side)
20 Hip Bridges
20 Supermans
10 Dumbbell Single Arm Sotts Press (Each Side)
20 Hip Bridges
20 Supermans
Post Workout Mobility
1:30 Pigeon Stretch (Each Side)
1:30 Hamstring Stretch (Each Side)
1:30 Hamstring Stretch (Each Side)